10sets of:
2min on 1min off
1. 300m run
then ME DB-Clusters (2x22,5/15kg)
2. AMRAP of:
3 Bar MU (scale to C2B, pull up, or inverted bar row)
6 Burpees
9 Russ. KBS (32/24kg - scale up to American Swing)
4 sets of:
6 DL (TNG - 3sec. ecc.) start @ RPE 7-8 and work up to 9 for last set
rest 30-60sec.
5 single arm DB-P. press (each side) ~RPE 9 for all sets
rest 30-60sec.
3 sets of:
10-12 single arm KB-FR rev. lunges (contralat. side - each side - 2" def.)
8-12 tempo Ring push ups @ 2111
8-15 (elev. feet) ring rows
rest 60sec.
Work up in weight for 3 Warm up sets, then do
5 Sets of:
4-6 Seated strict Press (1xDB)
- Find position where you can sit upright and pelvis without tilt
30-60 sec. Rest after each Arm
7-9 Double KB FR Lunges/ Each side
60-90 sec. Rest after both legs
3 Sets of:
16-20 alt Gorilla Rows (light weight for KBs)
16-20 Double KB Deadlifts
16-20 Bent Over Black Burns/ Y-W-T-Pulls (add light weight - 0.5-1.25 kg plates)
no break!